Upper Body: Overhead Shoulder Press

 

Muscles Used: Trapezius (Upper Shoulder), Deltoid (Shoulder), Rhomboids (Upper Back)

 

Equipment Needed: Weights

• a. Light Weights (2, 3 or 5 lbs) or
• b. 12 or 20 oz filled water bottle or
• c. Soup Cans (unopened)

Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this exercise.
5. Hold weights at shoulder height with palms facing forward (starting position). (see photo A)
6. Exhale (breathe out) as you slowly and evenly lift both arms upright past ears, above head, to a full arm extension. (see photo B)
7. Inhale (breathe in) as you evenly and slowly lower both arms down to starting position.
8. Repeat exercise for a set of 8.
   

Photo A	Photo B

 

Remember:

• Do keep your back straight.
• Continue to breathe.
• Do move your arms slowly.
• Do move your dominant arm (your right arm if you are right handed and left arm if you are left handed) at the same pace as your non-dominant arm.
• Do keep your shoulders even with each other.

 

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